Loss of muscle mass, also known as muscle atrophy, occurs when muscle cells shrink and the muscle loses strength, endurance and mass. This can happen due to aging, lack of physical activity, or diseases and conditions like cancer, kidney disease, and diabetes.
Some key points about loss of muscle mass:
- It's a common condition, especially in people over age 50. Up to 40% of people in this age group experience significant muscle loss.
- Sarcopenia is the medical term for age-related muscle loss. It starts around age 30 and progresses slowly. After age 50, muscle loss speeds up.
- Muscle loss leads to feeling weak, tired and having poor balance and mobility. It also lowers metabolism since muscle is metabolically active tissue.
- Lack of exercise accelerates muscle loss. Being bedridden or very inactive causes rapid loss of muscle mass and strength.
- Diseases like cancer, kidney disease, COPD and CHF often involve severe muscle wasting over time.
- Nutrition is key. Consuming enough protein and calories allows muscle maintenance and growth. Low protein intake causes quicker muscle loss.
What helps maintain muscle mass?
- Engaging in resistance training and weight bearing exercises
- Eating enough protein - experts recommend 0.5-0.8 grams per pound of body weight daily
- Balancing strength training with cardio exercise
- Getting adequate rest and sleep for muscle recovery
- Managing diseases and conditions that can accelerate muscle loss
- Taking supplements that support muscle growth like creatine (consult your doctor)
The muscle loss experts at
Renewal Center help patients optimize nutrition, activity levels, and hormone balance to maintain healthy muscle mass. Their individualized programs focus on achieving each person's fitness and health goals. I highly recommend consulting with their nutritionists and trainers if you're concerned about preserving your strength and mobility as you age. They offer both virtual and in-clinic services.